2015 Whole30 Day 2 finished..phew i made it

I slept in a little today too..went to be kinda late. I will soooon go to sleep, I am super tired after my workout today. Ready to hit the sac…just wanted to share my foods from today. I love my new top..No Change without Challenge!!!!! so true.

What I ate today..and I also had a banana cacao mousse after my workout.

• Breakfast: Ovenbaked Sweetpotato sprinkled with cinnamon, eggs and sauteed spinach/ kale
• Pre-workout: Avocado, eggs and nuts and seeds
• Post-workout: Banana cacao pudding
• Dinner: Shredded Sweetpotato and raw beets sauteed, bacon and salad

Have to sleep now..night ❤

Moist Blueberry Banana Mug Cake and Raspberry Mango Smoothie

It’s been a minute since i posted something, been very busy and focusing on other parts of my life 🙂 I saw a picture on insta gram this morning of a mug cake with blueberries. No recipe attatched to it. But it made me go OMG i want this for breakfast today. So I made this super moist blueberry banana mug cake. WOW sooooooooo good. Yummy yummy yummy. I have tried different recipes and they have always ended up dry, but this one is ooey gooey 😀 For breakfast it was a little too sweet for me, my blood sugars spiked hahaha. So note to self next time I will leave out the sweetners.

I am still doing my dmotiv8tor challenge, yesterday I completed week 8. I am a little behind because I have been sick on and off. But I am determined to finish it, it will just take a few weeks longer then planned 🙂 I am so sore from yesterdays workout 🙂 I did day 5 legs and day 6 back before I went to work. So today will be a rest day.

Svenska längre ner

So to the good stuff my breakfast 😀

 Moist Blueberry Banana Paleo Mug Cake 

Recipe:

• 1/2 banana (mashed)
• 1 tbs date syrup or any sweetner of your choice
• 1 tsp coconut oil melted
• 1 egg
• 2 tbs almond flour
• 1 tbs buckwheat flour
• 1/2 tsp baking powder
• 1/4 tsp real vanilla powder
• 1/4 cup blueberry i used frozen

Blend all wet ingredients then add the dry ingredients. Blend well finally add the blueberries. Use a microvave safe cup. Heat for 2-3 minutes.

Raspberry Mango Smoothie

Recipe:

• 1 cup equal parts raspberry and mango
• 2 tbs coconut Milk
• 1/2 cup water
• 1 tsp crushed flaxs eeds
• 1 tsp chia seeds

Blend in a mixer and enjoy!

Swedish

Det har varit ett tag sedan jag skrev något, varit väldigt upptagen och fokusera på andra delar av mitt liv 🙂 Jag såg en bild på Insta Gram i morse av en muggkaka med blåbär. Inget recept fanns till den. Men det fick mig att gå OMG jag vill ha det här till frukost idag. Så jag gjorde en super saftig blåbär banan muggkaka. WOW sooooooooo goood. Yummy yummy yummy. Jag har provat olika recept och de har alltid blivigt torra, men den här är ooey gooey 😀 Till frukost det var lite för söt för mig, mitt blodsocker steg ganska mycket hahaha. Så nästa gång kommer jag inte använda sötningsmedel.

Jag gör fortfarande min dmotiv8tor utmaning, igår jag avslutade vecka 8. Jag ligger lite efter eftersom jag har varit sjuk till och från. Men jag är fast besluten att avsluta denna utmaning, det kommer bara ta några veckor längre än planerat 🙂 Jag har träningsvärk från gårdagens träning 🙂 Jag gjorde dag 5 ben och dag 6 rygg innan jag gick till jobbet. Så idag blir en vilodag.

Saftig Blåbär Banan Paleo Muggkaka

Recept:

• 1/2 banan (mosad)
• 1 msk datum sirap eller någon sweetner valfri
• 1 tsk kokosolja smält
• 1 ägg
• 2 msk mandelmjöl
• 1 msk bovetemjöl
• 1/2 tsk bakpulver
• 1/4 tsk äkta vanilj pulver
• 1/2 dl blåbär jag använde frysta

Blanda alla våta ingredienser tillsätt sedan de torra ingredienserna. Blanda väl sen lägg i blåbären. Använd en mikrovåg säker mugg. Värme i 2-3 minuter.

Hallon Mango smoothie

Recept:

• 1 kopp lika delar hallon och mango
• 2 msk kokosmjölk
• 1 dl vatten
• 1 tsk krossade linfrön
• 1 tsk chia frön

Blanda i en mixer och njut!

12 week fitness challenge Day 2 & Whole30 Day 10 DONE! Coco smoothie recipe.

Didn’t go to bed until late last night so I slept until I woke up with out an alarm. Very nice and kinda late hihihi 10.15 :D….Since it was late I didn’t have time to eat a full breakfast before the gym, that takes 2 hours to digest. So I made a simple and really delicious smoothie and a scrambled egg 🙂 Recipe below.

Day 2 of the 12 week #dmotiv8orchallenge. Today was Back & Biceps day. Since I’m new to this and I don’t know all the proper techniques thanks to asking randome people to take pictures of me I ended up gettig some good corrections advice 😀 Got this grey top for x-mas

Now this is my biceps today on week 1..can’t wait to see week 12!

Here is what I did

• 5 minute running warmup
• Wide-Grip Lat Pulldown: 15kg x 12, 20kg x 12, 20kg x 12
• One-Arm Dumbbell Row (on each side): 3kg x 12, 4kg x 12, 5kg x 12
• Seated Cable Rows: 10kg x 12, 15kg x 12, 15kg x 12
• Underhand Cable Pulldowns: 15kg x 12, 20kg x 12, 25kg x 12
• Dumbbell Alternate Bicep Curl: 3kg x 12, 4kg x 12, 4kg x 12
• One Arm Dumbblell Preacher Curl (on each side): 4kg x 12, 3kg x 12, 2kg x 12
• Standing Biceps Cable Curl: 5kg x 12, 5kg x 12, 2.5kg x 12

Now I’m sore hahaha fantastic 😀 I know tomorrow is going to be way worse.

Whole30 Day 10 done and here is what I ate

 

• Breakfats: Coco smoothie (recipe below) and scrambleg egg
• Post-workout lunch: Sweetpotato Tuna Cakes and steemed broccoli
• Snack: 1 banana
• Dinner:  Coconut curry chicken stew (recipe below) on a spinach bed. Topped with sauerkraut and shredded carrots.
• Evening Snack: Sweetpotato topped with cacao nibs, raw cacao, coconut chips and raspberries

Coco Smoothie Recipe:

• 1 banana
• 1/2 can coconut milk
• 3 tsp Navitas Naturals, Raw Cacao Powder (this is my favorit cacao powder)
• A few almonds, walnuts, crushed flaxseeds

Blend and enjoy this super yummy smoothie

Coconut Cury Chicken Stew Recipe:

• 2 cups Shredded chicken
• 1/2 Onion chopped
• 2 carrots chopped
• 1 parshnip chopped
• 1/2  red bell pepper chopped
• 1/2 can coconut milk (creamy)
• 1 cup water
• 2 tbsp bonebroth
• ghee
• 2 tsp Curry powder
• 1 tsp Cumin powder
• 1/2 tsp Pepper
• 1 tsp Garlic powder
• 1 tsp Ginger powder
• 1 tsp Tumeric powder
• 1/2 tsp Cardimum powder
• Salt to taste

Instructions:

1. Put ghee in a big pot put in the chopped onion, carrot, parshnip and paprika let get soft on medium heat.
2. Mix all the spices together and put over the veggies in the pot, lover the heat and stirr till all the veggies are coated.
3. After another 10 minutes add water and bonebroth let simmer down some.
4. When reduced to about half add coconut milk, simmer for about 30 minutes or more.

Night everyone!

 

Doing a 12 week fitness challenge and a Whole30! My Pre Workout Smoothie recipe!

Had a great day and lots of energy thanks to my workout today 😀

I’m starting off the new year working out. I have been going regularly for the past 2 month and I am really happy about that. Robin Dorvil https://www.facebook.com/robins.dorvil?fref=ts or dmotiv8or on instagram is doing the Dmotiv8orChallenge. It is a 12 week challenge starting on monday the 6th. Here is the official challenge https://www.facebook.com/photo.php?fbid=10152101887560817&set=a.10150095001085817.271881.672615816&type=1&theater    You have 7 days to get ready mentally. Lets gooooo people, lets get fit!

I will also do a Whole30 along side with it. I’m really excited. http://www.whole9life.com/2013/08/the-whole30-program/ I have done it twice this year it was great, I have been eating a lot of foods I shouldn’t have lately. Especially now during the holidays and I feel the side effects it is having on me. So I am starting off the new year kicking butt. There is a lot of great Whole30 recipies out there, you can google them. I will be posting as much as possible.

Before my workout this moring I had a mmmm yummy smoothie. It is really important to eat before woking out to fuel the body with nutrients. I tend to choose a smoothie in the mornings because you only need 45 min to 1 hour to digest. It is always better to eat a full breakfast. However you need about 2 hours to digest before working out.

Pre Workout Nutty Chocolate Smootihe 😀

Recipe:

• 1 banana
• 1 cup creemy coconut milk
• 2 tbsp raw cacao
• 1 tsp cacao nibs
• 1 tbsp almond butter
• 1 tsp hemp protein
• 1 tsp green superfood
• 1/2 cup water

Blend and enjoy!

At the gym wearing one of my new tops 🙂

For my post work out/ lunch and dinner I had x-mas left overs ‘mix in a pan’ or pytt i panna like we call it in sweden. I had potato, sweet potato, brussel sprouts, sausage, meatballs, kale and some seasonings. It was yummy and I got really full 🙂

Its really late now and I’m falling asleep waiting for my friend to skype me from LA zzzzzzz. Well good night.